7 Simple Exercises for New Mothers
Integrating workouts into your new mother’s life is probably the last thing you have on your mind. New mothers are designed to put their babies before themselves, and they often feel like there is never enough time to get even the most essential things done.
However, you can’t underestimate the importance of exercise to your daily life from a physical and mental point of view as well. Here are seven simple exercises you can incorporate into your new mom life:
All too often, mothers get carried away with workouts to help them snapback, but they forget to slow down, stretch, and rest.
Stretching is an integral part of keeping your body healthy. With tight muscles, you can’t work correctly, hence exercising without stretching will only decrease the efficiency of your workouts.
While stretching, new mothers must also make sure they are getting enough rest. Even though time to yourself with a new baby can be hard to get, grab every opportunity you get to rest, recuperate, and recover.
Yoga is also an extension of stretching. We recommend that you start incorporating simple yoga poses. Thanks to the internet, you can find a short yoga video and follow the instructor’s guidance.
You can begin with a ten-minute or less yoga video based on how your body feels. We recommend consulting your doctor as you proceed to make sure you’re not putting too much pressure on your body.
Even though walking doesn’t sound like much of an exercise, it is one of the simplest ways new moms can ease into a workout routine after giving birth.
You can start with a leisurely stroll and slowly work your way up to more active power walks. A gentle walk can do wonders for you and your recovering body. Simple walking exercise with your baby in a front pack to add extra weight will increase the benefits.
You don’t have to be a professional dancer to rip the benefits of dancing. Dancing is an easy way to incorporate light cardiovascular workouts while involving all the primary muscle groups, improving balance, as well as coordination.
Dancing will also help improve your mood, whether you’re stressed out or tired. You can dance while holding your baby or with the baby in a front carrier to keep him close to your body.
Curl ups are easy to do, and they will strengthen your core muscles and support your lower back. You can also do them while holding your baby.
All you have to do is lie face up on the floor with knees bent and your feet flat on the floor. You can place your baby just above your pubic bone seated or inclined. Holding him securely, contract your abs and lift the head, neck, and shoulder blades off the floor in your preferred counts.
As you curl up, exhale to draw your abs up and in. Rest and play with the baby as you do your sets.
6. Head and Shoulder Lifts
Head and shoulder lifts are right for you because they will help strengthen your back muscles while toning your tummy, abs, and burn calories.
While lying flat on the floor with knees bent, slowly lift your head and neck off the floor as you exhale. As you do this, lift your shoulders off the floor as well. As you inhale, lower your shoulders and head back down.
7. Deep Belly Breathing
This exercise is simple and can be down hours after delivery. It will help relax your process as well as jumpstart the process of toning and strengthening your belly and abs.
All you have to do is breathe deeply while sitting upright and draw air from the diaphragm upward. While inhaling, contract and hold the abs tight and relax while exhaling.